With these simple exercises, your legs stay in shape all year round!

Do you want to keep your legs in good shape all year round so that you don’t have to hide in the sun during a spontaneous short trip? No problem, we have selected the most effective exercises for toned and well-shaped legs à la Beyoncé for you. So you can stay in top shape for shorts, skirts or the beloved skinny jeans with little effort.

There are so many really nasty exercises for the legs — Muscle Kat he ahoy! For which should you choose it? If we all did, we would probably not be able to get out of training at all. But what are THE ideal leg exercises? We took a closer look at three simple but particularly effective specimens. This is how you get the best out of your legs.

1. Lateral, sliding lunge with resistance

This simple side lunge is the absolute secret weapon for your inner thigh muscles. You should definitely add this exercise to your workout if that’s your problem area. As a beginner, you only need a smooth floor and a towel as a glider. Advanced users add a rubber band comprar Tamoxifen Citrate.

Here’s how:

1: Tie one end of the rubber band to a solid object (wall bars, heating) and tie the other end around your ankle. (Absolute beginners should first do without the band and practice the movement sequence.)

2: Stand with a little distance to the attachment so that the rubber band is resistance to tension. Your feet are roughly hip-wide and parallel to each other.

3: Place the leg with the resistance on your slide mat.

4: Get your knees on your knees and push your butt back, your torso should stay straight. While your glide leg stays straight and slides to the side. You will solve the resistance.

5:Slide your leg back to the starting position, you will feel the resistance. In the meantime, you stretch your leg.

6: Hold your hands together in front of your chest and use your upper body tension to keep your balance.

7: Do 8 to 10 repetitions, then switch sides.

2. One-leg deadlifts

This is probably the hardest of the three exercises. This not only strains your leg muscles but also your arm, back, and abdominal muscles. As soon as you have the movement on it, it’s not that difficult anymore — and it’s worth it! For this, you need a kettlebell (ball dumbbell) or 2 dumbbells. If you do not have all of this at hand, a backpack that you fill with full water bottles will do. (1 liter of water corresponds to one kilogram.)

Here’s how:

1: Take the weight in your left hand — choose a weight that is comfortable for you.

2: Put your right hand on your back or take your arm to the side, as it will best help you find your balance.

3: Stand up straight first. Extend your left leg straight backwards as you bend your hips, causing the kettlebell on your extended arm to move towards the floor. You bend your knees a little. Perform this movement slowly and without momentum. Pay attention to your upper body tension.

4:Do this until your back and leg are in a straight line parallel to the floor. If you still can’t make it, that’s not a bad thing, but keep your back straight and don’t slump. Slowly return to the starting position.

6: Do 8 to 10 reps, then switch sides.

3. Hip lifting with an exercise ball

Last but not least, we naturally want not only beautifully shaped legs but also a firm bottom. But honestly squatting is boring. To replace the squat, we have selected this exercise for you: waist lifting with an exercise ball. Ideally, you need a mat (or towel) and an exercise ball, if you don’t have one, then a chair with wheels will do it, but be careful with your fingers!

How it works:

1: Lie flat on your mat with your back, your arms are on the side. The legs are stretched out and the heels on the exercise ball (on the seat of the chair).

2: Now raise your hips so that your body forms a straight line from the chin to the toes.

3: Keep your whole body tense. Bring the ball with your heels towards your buttocks in one smooth movement. Your knees are then bent and point towards the ceiling.

4: Release yourself from the position and let the ball roll back slowly and controlled to the starting position. Hold the tension and start the exercise again.

5: It’s best to do 12-15 reps of this.